Magnesium glycinate vs citrate: which is better in South Africa?
Neither is clearly better. Both are better absorbed than magnesium oxide, so compare products by elemental magnesium per Rand. Citrate is more likely to loosen the bowels at higher doses, and glycinate is often better tolerated, but head-to-head evidence is thin. In South Africa, glycinate capsules cost about R2.82 per 100 mg elemental (October 2026).
- Citrate, glycinate or bisglycinate, lactate and chloride are better absorbed than oxide; compare products by elemental magnesium.
- EFSA upper level for supplemental magnesium is 250 mg a day for adults, based on laxative effects.
- Flora Force glycinate costs about R2.82 per 100 mg elemental and The Real Thing Tri-Mag about R2.64 (October 2026).
- We found no citrate-only magnesium product priced in South African retail data, and no evidence glycinate is better for sleep.
What is the difference between the two forms?
Magnesium is bound to a carrier. In citrate the carrier is citric acid; in glycinate (also called bisglycinate) it is the amino acid glycine. The evidence summary we use states that citrate, glycinate or bisglycinate, lactate and chloride are better absorbed than oxide, which has high elemental magnesium but lower absorption. All forms count by elemental magnesium on the label, not the compound weight.
Which is gentler on the stomach?
The main side effect of magnesium is diarrhoea, especially with oxide and with large doses of citrate. Glycinate is widely reported as gentler, but good head-to-head trials are lacking, so treat it as a practical tendency, not proof. The EFSA tolerable upper level for supplemental magnesium (not from food) is 250 mg a day for adults, set on the laxative effect. Typical supplements supply 100 to 350 mg elemental.
Is glycinate better for sleep?
No evidence supports that claim. Marketing exceeds the evidence. The Australian Institute of Sport puts magnesium in Group C (not advocated for athletes without a clinical reason). See does magnesium help sleep and cramps.
How do South African products compare on price?
We compared products on cost per 100 mg of elemental magnesium where the label states it (October 2026):
| Product | Form | Price | Per 100 mg elemental |
|---|---|---|---|
| The Real Thing Tri-Mag, 90 capsules | forms not verified in our data; about 120 mg per capsule | R285 | R2.64 |
| Flora Force Magnesium Glycinate, 60 capsules | glycinate, about 100 mg per capsule (label wording) | R169 | R2.82 |
| Dis-Chem Gold Slow Release, 60 tablets | sulphate, 68.4 mg per tablet | R134.99 to R169.99 | R3.29 to R4.14 |
| Dis-Chem Gold Magnesium Chelate, 90 tablets | chelate, 99 mg per tablet | R300 | R3.37 |
| New Leaf Magnesium Glycinate, 120 capsules | glycinate | R409 | not stated |
| Natroceutics Glycinate Complex, 60 capsules | glycinate | R319 | not stated |
We found no citrate-only magnesium product priced in our October 2026 dataset, so a direct local citrate-versus-glycinate price comparison is not possible. Magnesium sulphate is the cheapest form on the shelf; glycinate and L-threonate carry a premium. Compare more on our best magnesium in South Africa page.
How should you choose?
- Check elemental mg per capsule on the label; if it is not stated, you cannot dose it.
- Start low (100 to 200 mg) and take it with food.
- Choose glycinate if you have a sensitive stomach, and citrate if you also want a mild laxative effect (and are happy to stay at low doses).
- Do not exceed 250 mg of supplemental magnesium a day without medical advice.
Who should avoid it?
Kidney disease (magnesium accumulates), and anyone on tetracycline or quinolone antibiotics or bisphosphonates, who should separate doses by a few hours. Pregnant women and under-18s should speak to a doctor first. A balanced diet with nuts, legumes, whole grains and greens usually covers needs.
See also how much magnesium per day.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Flora Force Magnesium Glycinate 60 capsules | 60 capsules | R169Faithful to Nature, Oct 2026 | 30 | R5.63 | not stated |
| The Real Thing Tri-Mag 90 capsules | 90 capsules | R285Faithful to Nature, Oct 2026 | 45 | R6.33 | not stated |
| Dis-Chem Gold Magnesium Chelate 90 coated tablets | 90 tablets | R300Dis-Chem Living Fit, Oct 2026 | 60 | R5.00 | not stated |
| Dis-Chem Gold Slow Release Magnesium 60 coated tablets | 60 tablets | R134.99-R169.99Dis-Chem Living Fit, Oct 2026 | 24 | R5.62 | not stated |
| New Leaf Magnesium Glycinate 120 capsules | 120 capsules | R409Faithful to Nature, Oct 2026 | 60 | R6.82 | not stated |
| Natroceutics (Natro) Natroceutics Magnesium Glycinate Complex 60 capsules | 60 capsules | R319Faithful to Nature, Oct 2026 | 30 | R10.63 | not stated |
Compare the options
- Best Magnesium Supplement in South Africa 2026: 7 Products Compared
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- Best Multivitamin in South Africa 2026: 7 Products Compared
Related questions
- Does magnesium help sleep and muscle cramps?
- How much magnesium should you take per day?
- What is the best magnesium supplement in South Africa?
- Can you overdose on vitamins and minerals?
- What is the best time to take vitamins and minerals?
Sources
- EFSA: overview of tolerable upper intake levels (summary report, 2024)
- Australian Institute of Sport Supplement Framework, Group C
- Faithful to Nature: magnesium listings (The Real Thing Tri-Mag)
- Dis-Chem Living Fit: Dis-Chem Gold Slow Release Magnesium
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “Magnesium glycinate vs citrate: which is better in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/magnesium-glycinate-vs-citrate-south-africa/. Plain-text version: /answers/magnesium-glycinate-vs-citrate-south-africa.md